10 Basic Exercises You’ve Been Doing Wrong The Whole Time

10 Basic Exercises You’ve Been Doing Wrong The Whole Time

We go to the gym to lose weight and build muscles. Most of us spend at least three hours in the gym. With all the necessary equipment and technology, we are close to achieving our fitness goals.

These equipment assist us in doing our workouts. However, the real work lies in us. We should have adequate energy and oxygen to finish our training. It also entails focus and determination.

However, what if we tell you that the hours you have spent in the gym are put to waste. Why? You have executed every exercise wrongly.

Technical understanding of the execution of exercises is very important. Our position and the manner we perform the exercises helps in targeting the core muscles we wish to improve.

We want you to stop wasting your time. So check out these exercises you’ve been doing wrong since you start hitting the gym.

Squats


Squats improve multiple muscle groups on your legs and help improve posture. Commonly, people perform squats with knees caving in while going only a quarter or half way down, going up on the toes and back rounding. The correct form is to spread your feet slightly wider than your shoulders, toes pointed out, chest up and shoulders back.

Lunges


Lunges build your quads and glutes to improve balance. People usually shift the weight to the ball of the forward foot. They also bend their torsos forward, with front knees caving in. To correct this, keep your back straight, then step out with one foot and bend straight down. The angle between your thighs should be 90° in the lowest position.

Pushups

10 Basic Exercises
Pushups can go into different variations. However, people often push up with elbows too far out and fully perpendicular to the body.

Most also go only halfway down. Also, people bend their hips instead of moving the body. The basic rule in push-ups is that your arms should be the only ones moving your body up and down.

Dips

Dips Workout
Dips build triceps and lower pectorals. Usually, people flare their elbows out. They also do not go all the way up until arms are fully extended. Most even do it very fast. In performing dips, you should go all the way down until your elbow reaches a 90° bent. Then get back up until your arms are fully extended.

Bench Press

Bench Press bodybuilding
The bench press is perfect if you want to build your chest. However, most people have their elbows in line with their shoulders. It hampers progress as it doesn’t target the chest. The right execution is to squeeze your shoulder blades. Raise your chest and tighten your upper back.

Bicep Curls

Bicep Curls
A bicep curl is the most common exercise to build your biceps. However, most people lean back during the curl in which they bring their elbows forward instead of keeping them at their sides.

To perform this, maintain your elbows near your torso and keep your upper arms stationary. Exhale and curl the weights while contracting your biceps.

Barbell Bent Over Rows

Barbell Bent Over Rows
This exercise is the best back developer. In the execution, most people stand too upright, curl their wrists inward, tilt their head back and excessively swing their hips.

The proper execution starts with picking up the barbell, bending slightly the knees while bending forward from the hips until body is at 45°-angle to the ground.

Pull the bar into your lower chest and make sure you bring your elbows to the ceiling. Control the barbells way down.

Pull-ups

Pull-ups
Some people execute this by swinging their body to create a pause and not bracing the core and legs which lead to body flopping around.

So before doing pull-ups, it is better for you to start doing cable pull downs. You can also jump into a pull-up and hold as long as you can.

Overhead Press

Overhead Press
Most people wrongly execute this because of they grip the bar too wide. The crucial part of this workout is to keep the body tight while having a strong grip on the bar. You should push your chest out while tightening the glutes to keep a neutral spine.

Deadlift

Deadlift
The most common mistake of people doing deadlifts is the rounding of the back rather than the natural arch. To perfect this, try locking your upper body posture by keeping the chest high and arms long.

Make sure you keep your weights into your heels. Keep your core area strong and concentrate on pressing through the legs.

6 Weightlifting Strategies That Are Most Effective

6 Weightlifting Strategies That Are Most Effective

Building your strength is the utmost foundation to athleticism. Not only is it used to help you become stronger, you will also gain more energy run faster, and lose fat faster.

To help make your routine all the easier to follow, we’ve constructed a few strategies will give you the most benefits.

Here are 6 weightlifting strategies that are most effective. While these tips have been proven to help ramp up your muscle gaining results, we discovered using the right amount weightlifting supplements like D-Anabol 25 anabolic muscle gainer, with right choice of formulated ingredients do enhance overall results quicker and lasting.

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Own the Top Four Exercises

The Squats Bench Press, Deadlift, and Shoulder Presses are the best exercises to building strength. Additionally, rows and chin-ups are great add-ons to the top four exercises.

They will help assist in lifts to complement shoulder and bench presses to help promote your muscles in staying control and in balance.

Rely On Barbells

Forget all the “latest” equipment and focus your strategy on reliable barbells. While they may be helpful, adding them to your routine is not essential if you plan to gain muscle.

Barbells will allow you to bulk up on weight with heavy lifting to get stronger. Once you’ve completed your heaviest strength exercises, you can move on to other strength building exercises and dumbbells. Safe and effective weight training.

Don’t make it Difficult

Consider a simple method of training to keep your muscles growing. Some trainers focus their clients’ routine on certain repetitions and speed. If you’re just starting out, there’s no need to focus on speed.

However, if you are an advanced lifter, slowly transition into monitoring your speed for repetition. You can start by focusing on lowering and raising your weights in a controlled force.

Pause for one second and count once you reach the lift. Follow a controlled tempo to release tension on the muscles. Otherwise, you may end up slowing your progress. The best way to get stronger is to increase your load consistently.

Keep Track Of Your Progress

Stay on track with your progress by writing down your weekly sessions. Jot down the type of exercises, sets, number of repetitions, and even how you felt after each workout.

Make a note of your best lifts and the count of reps you’ve completed per weight. Make it your mission to strive to improve those results and challenge your progress.

Be Sure to Not Over Do Your Routine

Stick to three to four lift sessions a week. Keep your workouts short, yet beneficial to help you gain the advantage of hormonal surges.

When you train too much in every session, you will end up getting tired easily and not at your best performance.

Don’t Forget the Cardio

Don’t forget to include cardio to your weekly training. To become lean and healthy, running, and cycling will increase your hormones.

However, always keep your cardio short, yet high intervals. Run at a moderate speed and sprint to the top then walk back down. You can also continue to add more sprints as you progress.

What is your current weightlifting strategy? What has worked and haven’t worked for you? Comment below and let us know! Visit home blog for more tips like this one.

6 Tips to Keep Your Weightlifting Training Safe and Effective

6 Tips to Keep Your Weightlifting Training Safe and Effective

Strength training is an effective way to challenge your muscles and build strength by force. Using counterforce such as lifting, you can gain heavy weights and increase resistance to make your muscles leaner and stronger while strengthening the bones. Additionally, weight lifting will help you maintain the necessary strength for your daily activities for the years the come.

However, trainers must make the necessary precautions to strength training as this can lead to a risk of injury. The daily recommended time for strengthening activities allows the body to train major muscle groups at least twice a week. Keep in mind that your muscles also need rest to recover between each session.

Here are 6 tips to keep your weight lifting training safe and effective.

Always Start With a Warm Up


Walking and light stretches are an easy way to warm up the body and to cool down. Before you begin your muscle training, be sure to allow enough time to stretch all the muscle groups before and after your workout to prevent any injury or strains.

Focus on Your Body’s Form


Before you consider how much weight you need to lift, be sure to consider the form of your body. Align your body correctly to ensure smooth movements through each exercise. Having poor form will leave to slow gains and a risk of injuries during the session. When learning a new routine experts suggest that trainers start with minimal weight. Concentrate on the movement of the exercise and be sure to control equal lifts.

Work the Right Tempo


Staying in tempo will help your body stay in control. During a workout, follow the right tempo based on your level. For example, you can follow the “3010” tempo. The first number is lowering the lift. The second denotes the pause during the midpoint, following with the third concentric component. Finally, the last number denotes the pause.

You will start by lowering the bar for 3 seconds, with no pause. Then return to the starting position and repeat. While people may get confused with temp exercises, the idea is to start with concentric portions.

Pay Attention to Your Breathing Form


During your workout, it is important to focus on your breathing. Learn to exhale with effort when working on your lifts and inhale as you release the dumbbell.

Challenge your Muscles


Choose the right weight that works on your skill level and exercise. Choose a weight that will target the muscle for two reps while allowing you to maintain your form. Once you notice the weight becoming too easy, challenge your body to another set of reps and add weight. Just be sure that you can still finish with good form.

Give Muscles Time Off


While strength training is beneficial to the body, it can cause tears in the muscles when not properly cared for. It is important to let the muscles heal and breathe to grow grower. Always aim for at least two days off from strength training to recover before your next session.

Got any tips that you would like to share? Comment below and share your tips with us!

The Top 7 list of Sport with a Low Risk of Injury and a High Payoff in Physical Health

The Top 7 list of Sport with a Low Risk of Injury and a High Payoff in Physical Health

Not all sports were created equal.  Dangerous sports can expose athletes to serious bodily harm.  Research showed the following 7 sports as being the healthiest and safest, with a low risk of injury and a good influence on physical and mental health.

Top 7 Healthiest Sports:

  1. Swimming is absolutely awesome for your heart. It is a low-stress activity and improves lung capacity.  It also builds muscles and burns calories.
  2. Tennis is one of the best aerobic activities. One hour of tennis burns a lot of calories.
  3. Rowing has near-endless health benefits. Rowing is effective in weight loss, increased muscle strength and has a low risk of injuries.
  4. Squash has been named as the no.1 healthiest sport in the world for many years. It burns calories, increases aerobic fitness, develops strength and power, boosts flexibility and it will improve hand-eye coordination.
  5. Cycling is fun and can be done anywhere, anytime, indoors and outdoors. Cycling is a low impact way to burn calories.  It makes you feel happier and makes your brain stronger.
  6. Running, or jogging causes a release of endorphins to produce a feeling of overall well-being. You can run at your own pace and it can be done by all ages.  Bones grow and become stronger through the physical demand that running requires.  It is also great for mental and overall physiological health.
  7. Volleyball increases metabolic rate, builds agility, strengthens coordination, boosts mood and burns plenty of calories.

Walk every day.  Regular walking has been shown to reduce the risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, asthma, stroke and some cancers.

You do not need a gym membership or workout DVD’S to get your everyday exercise.  You can take a walk in the park or through your neighbourhood.  Lots of fresh air and even when your pace is slow, you will still burn calories.

Your Health and Fitness levels can improve your Enjoyment of Life and Promote Longevity.

Your Health and Fitness levels can improve your Enjoyment of Life and Promote Longevity.

The importance of good health cannot be ignored.  Without good health and physical fitness, we leave ourselves open to dangerous diseases and even a shortened life span.

The most widely accepted definition of health is the one stated by the World Health Organization (WHO) Constitution:  “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Fitness is considered as the measure of the body’s ability to function in all the required activities through each day.  The body should also be able to stay healthy, to resist diseases and be able to handle emergency situations.

Good health is fairly easy to achieve but need certain lifestyle changes.  Always remember to start slow.  All changes feel difficult in the beginning but will get better through perseverance.

 

5 Ways to improve your Health and Physical Fitness levels:

  1. Adequate Exercise is very important. It strengthens the cardiovascular system, strengthens muscle mass and reduces the effect that stress has on the body.
  2. Healthy Eating will help the body to achieve and maintain good health. The bulk of the food that is consumed should be nutritious and full of vitamins and minerals.  Avoid processed foods; too much sugar and salt, as well as fatty fast food, take-a-ways.  Moderation is always a good method to apply.
  3. Avoid drinking in access; a few drinks on occasion will do no harm. Small amounts of red wine can actually be good for you.  Again; moderation is a good measure.
  4. Quit smoking. Smoking is dangerous for the person smoking and those around him.  The body starts repairing the damage caused over the years, the moment you quit smoking.
  5. Enough sleep and relaxation are needed to keep a healthy balance between work and play.

Physical fitness and good health is achieved through proper nutrition and keeping the balance between physical exercise and sufficient rest.

 

The Importance of Sports Nutrition during Training, and Before and After Sporting Events

The Importance of Sports Nutrition during Training, and Before and After Sporting Events

Sports nutrition is the study and practice of improving an athletes’ performance through nutrition and diet.

Nutrition is an important factor in the overall training regime of almost every athlete.  Nutritional intake can be different for each type of sport and research has been done, and is still ongoing, to always improve an athlete’s or competitor’s performance.

 

Proper Diet for Weight Gain

Factors that can Influence your Nutritional Requirements when practising sports

The sport you play will dictate what kind of nutritional plan will be best for you.  Different sports require different energy intakes.

The time of your sports season; off-season, midseason or peak-season will influence your intake and type of food.  Mid-season can require more recovery foods, where off-season will call for a higher protein intake because of strength training.

What you eat, before, during and after games, performances or matches is very important.  Pre-game you need to fuel up to keep blood sugar levels balanced.  Mid-game nutrition will also vary depending on your sport. Drinks with high electrolytes, sodium and fast acting carbohydrates will be efficient.

Post-game nutrition could be the most important.  Your recovery and long-term success can depend on what you consume afterwards.  Fast food does not fall in the recovery nutrient bracket, and can actually cause more soreness and inflammation.  A high-quality protein shake will be a good choice.

 

The Importance of Sports Nutrition During Training

Athletes need more calories because they burn more calories during practice and performances.  Athletes need a good quality of food that needs to hold nutritional value.

Every meal should have 1 to 2 servings of lean protein, 1 to 2 servings of healthy fat, and 1 serving of either a colourful vegetable or a fruit.

At least 2 of the daily meals should include a slow-digesting, high fibre carbohydrate, like brown rice, lentils or wholegrain bread.

When it is not possible to expect to have a proper meal, always choose real food in the convenience store, not the food that claims to be sports drinks or sports bars.  Health bars and whole grain alternatives will be good choices.  A bag of trail mix is a better choice than a bag of chips.

Would You Try Supplement for Cutting and Bulking?

Yes I concurred – foods and balanced diet must form the most important enhancement to help you bring on results and retention. However we must not get carried away to the vital roles supplementation play in helping us get to our goals and enable our desires, as fast as humanly possible.

Proper supplements for muscle building, plus proper training and nutrition will definitely speed up your workouts, performances, endurance, strength and ultimately, results!

For example, it’s no wonder why many guys and gals looking to shed body weight or fats turn to supplements proven to not only tear off unwanted bodyfat but retain natural lean muscles and energy without any nasty effects. I enjoined you to go read this clenbutrol review to discover one of the best brands you can find in the market today.